Anthony21's Non-Stop Endeavor for Strength

[KenshinH]

Ken if you read this the video of me pulling 355x5 is to long to send via email. Any ideas around this so I can get it to you? If you want man hit me up through text. I can send you my phone number through a pm.

Sorry bro. I was driving home. PM sent.

Also got your 405 pull. Now THAT is a PR lift. Awesome job!

[Anthony21]

Sorry bro. I was driving home. PM sent.

Also got your 405 pull. Now THAT is a PR lift. Awesome job!

The hips were to high huh? I just sent you the 355 after a slight trim.

[bigbird916]

You pulled 405??

Fuark lets see dat dere video! But good job

[jasolhe]

just throw it up who needs editing we can fast forward good job

[MKW]

just throw it up who needs editing we can fast forward good job

This! Sick job man!

[Anthony21]

Well here is the workout, no need for keeping you guys waiting. I just want to say thanks again to everyone of you guys. It means a lot man, it really does.

12/5/12

Squat 4x5
135x5
165x5
200x5
200x5

OHP 4x5
85x5
100x5
120x5
140x4 fail at getting 5 reps but pr

Dead lift 4x5
225x5
265x5
315x5
355x5 PR
405x1 PR

Lat pull down
120x12
140x8
140x8
140x8

Kroc rows
65x10
75x10
85x12


Here is the video for you guys. Now don't make fun of my high hip pull. I'm a perfectionist and this will not happen again

[bigbird916]

LIGHTWEIGHT!!

405 impressive, 405 after 355x5 FUARK!

[Anthony21]

LIGHTWEIGHT!!

405 impressive, 405 after 355x5 FUARK!

Thanks Bird and yea i'm surprised it went up after that 355x5 haha.

[KenshinH]

LIGHTWEIGHT!!

405 impressive, 405 after 355x5 FUARK!

This!

From your 355x5 vid, I would have said it's doubtful you'd get 405 ... Great mental toughness on that pull bro!

[ulsak]

Well here is the workout, no need for keeping you guys waiting. I just want to say thanks again to everyone of you guys. It means a lot man, it really does.

12/5/12

Squat 4x5
135x5
165x5
200x5
200x5

OHP 4x5
85x5
100x5
120x5
140x4 fail at getting 5 reps but pr

Dead lift 4x5
225x5
265x5
315x5
355x5 PR
405x1 PR

Lat pull down
120x12
140x8
140x8
140x8

Kroc rows
65x10
75x10
85x12


Here is the video for you guys. Now don't make fun of my high hip pull. I'm a perfectionist and this will not happen again

I went UP ffs! Big hand for that Anthony !

[Jasonk282]

Strong workout...nice job on the pulls and the PR...especially after doing 355x5.

[Anthony21]

I went UP ffs! Big hand for that Anthony !

Strong workout...nice job on the pulls and the PR...especially after doing 355x5.

This!

From your 355x5 vid, I would have said it's doubtful you'd get 405 ... Great mental toughness on that pull bro!

Thanks guys.

[Jasonk282]

Thanks guys.

da fcuk dude...ain't in like 3AM on da west side?

[Anthony21]

da fcuk dude...ain't in like 3AM on da west side?

hahaha 4:17am. I get up at 4am to get ready for work and start at 6.

[Celtic8Laoch]

Good job man that was class. It was going up slow, then you pushed those hips and I was like fuark yeah! 405 is a good pull i dont care what anyone says and its something everyone whos serious about lifting strives to get starting out. Im not there yet but I will and cant wait to pull it. Well done brother. LIGHTWEIGHT LIGHTWEIGHT!!

[Anthony21]

Good job man that was class. It was going up slow, then you pushed those hips and I was like fuark yeah! 405 is a good pull i dont care what anyone says and its something everyone whos serious about lifting strives to get starting out. Im not there yet but I will and cant wait to pull it. Well done brother. LIGHTWEIGHT LIGHTWEIGHT!!

Thanks Celtic. It definitely felt like the longest rep in the world.

When I first started to pull I was like "fawk this is going to be hard" haha.

[NC_Tarheel]

Pulls 355 X 5

Then pulls 405 X 1

All beltless

With good form



Da fuq





Nice job buddy. I'm pulling for a max on deads next Thursday so hopefully my results are as good as yours!!!

[Anthony21]

Pulls 355 X 5

Then pulls 405 X 1

All beltless

With good form



Da fuq





Nice job buddy. I'm pulling for a max on deads next Thursday so hopefully my results are as good as yours!!!

Thanks a lot NC. I wish I just sunk my hips lower. This might of helped me with a little more speed off the floor. It's definitely a point to take and learn from for my next max effort pull down the line.


I'm sure you'll be able to pull that weight bro. What is the weight you're giong for?

[moshvr]

Pulls 355 X 5

Then pulls 405 X 1

All beltless

With good form



Da fuq





Nice job buddy. I'm pulling for a max on deads next Thursday so hopefully my results are as good as yours!!!

All of this lol Goo pulling man!

I really don't see the hips being that high as an issue. Your back was tight and strong, and you kept that tension in your hams before you started the pull. You're a tall dude, if you drop your hips much more you'll be squatting the first part of the pull Just my two cents.

[ktj4l]

Excellent pull, Ant. You taking that special 'creatine' or something?

[Anthony21]

All of this lol Goo pulling man!

I really don't see the hips being that high as an issue. Your back was tight and strong, and you kept that tension in your hams before you started the pull. You're a tall dude, if you drop your hips much more you'll be squatting the first part of the pull Just my two cents.

Thanks Marsh. I guess i'm a perfectionist with things but yea you're right, being 6'2 i'm definitely not using that as any excuse but I am tall lol. I think i'll try bringing them down just a little bit more next time and see how that works.

It's your turn now buddy, pull that 405!

Excellent pull, Ant. You taking that special 'creatine' or something?

Thanks Kt and no "special creatine" here

[Jasonk282]

Thanks a lot NC. I wish I just sunk my hips lower. This might of helped me with a little more speed off the floor. It's definitely a point to take and learn from for my next max effort pull down the line.


I'm sure you'll be able to pull that weight bro. What is the weight you're giong for?

As long as your shins touch the bar when you sink your hips then they are low enough. If you want speed off the floor... deficit deads.

[thom2355]

Nice work on that pull.

You don't "need" to sink your hips lower. Your chest is up and back looks good. Trying to squat the weight up is not the proper way to pull. Just gotta find you sweet spot and stick with it. If it is hips low, great. If it is hips high, fine. Either works.

Also, your form is solid. Just like with squats, focus on moving the weight faster. Deadlifting "slow and controlled" has held me back greatly. Focusing on pulling speed for the last couple months has brought a huge difference to my pulling strength. Consider this as a warning that within a couple weeks I will come back and suggest you pull faster

[ulsak]

As long as your shins touch the bar when you sink your hips then they are low enough. If you want speed off the floor... deficit deads.

This^^

Nice work on that pull.

You don't "need" to sink your hips lower. Your chest is up and back looks good. Trying to squat the weight up is not the proper way to pull. Just gotta find you sweet spot and stick with it. If it is hips low, great. If it is hips high, fine. Either works.

Also, your form is solid. Just like with squats, focus on moving the weight faster. Deadlifting "slow and controlled" has held me back greatly. Focusing on pulling speed for the last couple months has brought a huge difference to my pulling strength. Consider this as a warning that within a couple weeks I will come back and suggest you pull faster

This^^

As longs you feel that you keep your back straight, felt the drive origin from hips. The receipt of having doing it right is that your lower back feels like a boss not a whipped slave.

[Anthony21]

As long as your shins touch the bar when you sink your hips then they are low enough. If you want speed off the floor... deficit deads.

I might have to start working on those, nice reccomendation.

Nice work on that pull.

You don't "need" to sink your hips lower. Your chest is up and back looks good. Trying to squat the weight up is not the proper way to pull. Just gotta find you sweet spot and stick with it. If it is hips low, great. If it is hips high, fine. Either works.

Also, your form is solid. Just like with squats, focus on moving the weight faster. Deadlifting "slow and controlled" has held me back greatly. Focusing on pulling speed for the last couple months has brought a huge difference to my pulling strength. Consider this as a warning that within a couple weeks I will come back and suggest you pull faster

Great advice Thom. I felt like I was in good position and just went with it. Trust me man I tried to pull with speed even though it didn't look like it hahaha. It's something that i'm working on for sure. On my lighter sets before the 355 I focused on pulling faster but will continue to work on it. I know I have to cause you won't let me hear the end of it lol.

[shoefanatic23]

Congrats on the big Pr man. Speed pulls, and rack pulls are great things to work on as well. Nonetheless can't wait to see what Prs you set in 2013.

[Anthony21]

Congrats on the big Pr man. Speed pulls, and rack pulls are great things to work on as well. Nonetheless can't wait to see what Prs you set in 2013.

How would you work with speed pulls? Don't you need bands or what not? It's hard to figure out where to place that type of work in Madcow's seeing as Madcow can be taxing.

I've read deficit deadlifts are great for helping with speed as well. I've read an article by Jim Wendler and his thoughts on how he feels rack pulls really don't carry over to deadlifts. I guess it comes down to experimenting for yourself.

[shoefanatic23]

How would you work with speed pulls? Don't you need bands or what not? It's hard to figure out where to place that type of work in Madcow's seeing as Madcow can be taxing.

I've read deficit deadlifts are great for helping with speed as well. I've read an article by Jim Wendler and his thoughts on how he feels rack pulls really don't carry over to deadlifts. I guess it comes down to experimenting for yourself.

Yeah my gym doesn't have a place for bands or anything like that. Just like you mentioned the first few sets just work on getting the weight up quick. Add a few pounds each time. Deficit deads work as well especially since you pull conventional.

[thom2355]

How would you work with speed pulls? Don't you need bands or what not? It's hard to figure out where to place that type of work in Madcow's seeing as Madcow can be taxing.

I've read deficit deadlifts are great for helping with speed as well. I've read an article by Jim Wendler and his thoughts on how he feels rack pulls really don't carry over to deadlifts. I guess it comes down to experimenting for yourself.

I would not worry about training speed deads or deficit deads with where you are at right now. Just know that you have solid form. Get in a tight setup and pull as hard/fast as you can. Keep riding this here linear progression as long as you can (could be another year yet) and then start to address weaknesses. Trying to attack "weaknesses" right now would rob training energy from training the main movement. Use that energy to work the main movements as you have been.

[Anthony21]

I would not worry about training speed deads or deficit deads with where you are at right now. Just know that you have solid form. Get in a tight setup and pull as hard/fast as you can. Keep riding this here linear progression as long as you can (could be another year yet) and then start to address weaknesses. Trying to attack "weaknesses" right now would rob training energy from training the main movement. Use that energy to work the main movements as you have been.

Very good point. This is the reason i've been reluctant to start adding accessory work. I mean I have but nothing excessive or anything to take away from my main lifts.

I'll work fore sure on the speed from the initial pull. After my Friday workout i'm going to be taking a deload for a week and work with lighter weight. I'll take this time to really work on my speed in all lifts.